Easy Dairy and Soy-Free Dinners

Cutting out dairy is tough and going soy-free is even harder.

When my pediatrician first suggested I cut dairy out of my diet to see if it helped my infant’s gastrointestinal issues, I had a major deer-in-the-headlights moment. What should I cook?? It didn’t help that at the time we had just relocated to temporary housing and I didn’t have my full kitchen, plus living in a new area meant that we also didn’t have many family or friends that could drop off a home cooked meal for us.

It was summer at the time and we had a grill, so basically I got by on a lot of grilled meat and vegetables. But I would have loved some inspiration such as the recipes below!

Keep in mind that dairy and soy often lurk in packaged ingredients, so read labels carefully! You should see “contains milk” and/or “contains dairy” in bold after the ingredients list, however if you are very sensitive to soy look out for hidden sources.

Quick Prep

These are lifesavers when you haven’t planned in advance and just need to eat something.

Diana K. Rice, RD

The Baby Steps Dietitian

Hi, I'm Diana. Registered dietitian and mom to a toddler and a newborn. Family nutrition is my passion but balancing good health on top of the chaos new parenthood brings is tough stuff! Join me as I navigate feeding myself and my family, one baby step at a time.